Exercise is a critical component of living a healthy lifestyle. Staying in shape can become increasingly difficult as you begin to age. Fitness routines that work for women in their 20s aren’t necessarily the same routines that will provide results and prevent women’s injury in their 40s and beyond. In this article, Larry Greenfield – a New York-based fitness trainer – shares a handful of exercise tips for middle-aged females to continue their fitness journey to improve their overall physical condition.
Listen to Your Body
It is especially important to avoid injury as you age. Pay attention to what your body is telling you as you work out. It is not uncommon to feel increased strain in your joints or encounter trouble completing exercise routines you used to tackle without issues. After the age of 40, women begin to lose elasticity in ligaments and tendons and notice a decrease in muscle mass. To overcome these changes, take additional time to warm up and stretch. If you encounter any pain, don’t be afraid to change your routine or consult a personal trainer for new exercise recommendations.
Increase Your Metabolism
A common sign of aging is the reduction in calories burned during the day and overall decline of the metabolism. To counter this slowdown, consider increasing your amount of aerobic exercise. Exercises such as swimming, cycling, and walking are great ways to shed unwanted calories while reducing joints’ impact.
Don’t be afraid to incorporate bodyweight exercises into your regimen. You can stay ahead of the muscle and bone loss curve by adding strength training to your routine. Activities such as planks, squats, and push-ups are easy bodyweight movements that can be added and modified based on your challenge level to improve overall core strength, balance, and endurance.
Add Planks to Your Routine
Women tend to experience back pain for the first time as they approach 40 and beyond. One of the best ways to combat that pain is to ensure you have a strong core. Incorporating planks into your workout routine at least three times a week can help strengthen those abdominal muscles which support the lower back.
Join a Group
Finding a group class or friends to work out with can help add accountability to your routine. Many women encounter similar challenges, and building a sense a community through classes can help encourage you to push through those hard times. Group classes can also keep it exciting and rewarding.
While most exercise is commonly shown to increase endorphins, there is growing support that yoga promotes the benefits of reducing stress and helping regulate moods. For women, the risk of depression rises significantly after the age of 45. Studies have found that yoga can increase the GABA level, a mood-regulating neurotransmitter commonly lacking in those suffering from anxiety or depression. Adding yoga into your routine at least once a week can help improve moods along with other benefits such as improved range of motion.
About Larry Greenfield
Larry Greenfield is a certified fitness coach from New York, NY, who specializes in helping men and women over 40 get into the best shape of their life. Through years of experience, he’s discovered that personalizing his approach to fit each client’s needs and aiming for long-term results is the best path to improve his clients’ lifestyle. When he is not working, Larry enjoys fitness, art, traveling, and outdoor activities with his family.